The FAF AFAP Digest

Swim/SCY/Solo:

Warm up:

600 various
10 x 25 shooters w/fins @ :40
-- 5 back, 5 belly
50 EZ

Main Sets:

8 x 25 burst dolphin kick + cruise @ 1:00
50 EZ

3 x through:
1 x 25 dive from side, power kick to 15 + cruise 35 @ 1:30
1 x 50 @ 100 pace @ 1:30
1 x 50 EZ @ 1:30
1 x 25 AFAP + 75 EZ @ 2:30

round 1 = fly w/fins (25, 11 flat)
round 2 = 50 back w/fins (25) & 25 shooter, no fins (12)
round 3 = 50 evil w/fins (30) & 25 no fins (16)

1 x 50 AFAP fly w/fins, 23 high, bad push off
150 EZ

4 x 25 fast back w/fins @ 100 pace @ :30 (11 highs)
100 EZ
4 x 25 fast breast dolphin, no fins @ 100 pace @ :40 (16 high-17 low)
100 EZ

8 x 25 w/parachute & fins @ 1:00
-- 2 flutter kick w/board, 2 dolphin kick w/board, 2 evil pull, 2 free
100 EZ

Total: 2800


ART, 30 min


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Did a slightly modified version of Workout #1 from my HIT forum. [ame="http://forums.usms.org/showthread.php?t=21342"]U.S. Masters Swimming Discussion Forums[/ame]. Didn't have time for the entire workout. With the generous intervals, it takes awhile to do that sucker. I seemed to have good speed. Still tired from the early Sunday wake up though.

Glad I had an ART appt scheduled. He worked over my shoulders and elbows. He is going to attempt to get me into a PRP study. (One of the participating doctors is my own PRP guy.) My elbows are a good candidate, and I still feel like I need one more PRP treatment on my left shoulder. Fingers crossed.

I worked on the palms down recovery some more in breast. I like it. I haven't made a stroke change in a long time, but this one I'm endorsing. I also think it puts less torque on the elbow by keeping the hand position constant.